Planks are one of the most versatile and accessible exercises out there. You don’t need any equipment, and you can do them anywhere. There are also many plank variations to accommodate your strength and fitness levels. In case you’re not familiar with planks, they're an exercise where you hold yourself in a push-up position, either on your forearms or hands with straight arms. One of the biggest benefits of planks is that they help you build a strong core, which is the “central part of your body,” including your pelvis, lower back, hips and stomach, according to the Mayo Clinic.
So, what muscles do planks actually work? Experts explain and offer tips for how to do a perfect plank.
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Planks primarily work your abdominal muscles, including the rectus abdominis (what you think of as your abs), transverse abdominis (which wraps around your sides and back) and obliques (the sides of your abdomen), saysDr. Jason Snibbe, MD, an orthopedic surgeon in Los Angeles.Strengthening these muscles “helps hold the trunk stable during daily activities,” adds Dr. Jamie Nuwer, MD, a family medicine and sports medicine physician with PlushCare. It could also possibly give you a six pack. Related: Exactly How Many Times a Week To Do Planks To Strengthen Your Core, According to Physical Therapists
But planks aren’t just an ab exercise. Both Dr. Nuwer and Dr. Snibbe say they consider the moves to be full-body exercises. Planks also activate the muscles in your chest, back, shoulders, arms, backside and legs. “It’s the best single strength exercise you can do,” Dr. Nuwer says. “Strengthening these areas, especially your back, helps to protect your spine from back injury.” Planks also enable you to increase overall balance, flexibility and strength, she adds.
How To Do a Plank Properly
There are a few ways to do a plank. One of the most common is the forearm plank. Here's how to do it, according to the American Council on Exercise:
Lie on the floor or a mat on your belly with your forearms on the ground and elbows directly under your shoulders. Place your palms down and contract your core muscles. Lift your torso up slowly off the floor, while keeping your torso and legs stiff. Lift up onto your toes. Avoid arching your back or shrugging your shoulders. Hold the position for a few seconds or as long as you can.“The key to a proper plank is to keep your body in a straight position,” Dr. Snibbe says. “Do not lift your pelvis up in the air, as this disengages your core.” But also avoid dipping your hips, which could strain your back, Dr. Nuwer warns: “The back and ab muscles must work together to keep the core stabilized.” To help stabilize yourself, tighten your abdominal muscles and keep your neck in a neutral position—and don’t forget to breathe at a steady rhythm, Dr. Snibbe adds. Related: Trainers Say This Everyday Activity Is Secretly Amazing for Your Core
Plank modifications
If you’re new to core exercises, Dr. Nuwer suggests doing planks with your knees resting on the ground at first, and then working up to a standard plank over time. You can also modify a forearm plank by lifting up onto your hands with straight, extended arms.Dr. Snibbe says this puts more strain on your wrists but offers more core engagement. It also activates your forearm muscles, triceps and deltoids. “As you get more advanced, you can then progress to leg lifts in the forearm plank to start strengthening your glutes and hamstrings,” he says. You can also dip your hips to the left and right while holding the plank, as another advanced move. Related: This Is the Most Common Mistake People Make When Trying To Strengthen Their Core
“Some people are able to hold planks for longer than others, so it is important to listen to your body,” Dr. Nuwer says. There’s “no set time or magic number” for holding a plank, she notes. Do what works for you and progress. Set goals for planking, Dr. Snibbe suggests. If you’re new to the exercise, try holding one for 30 seconds and then gradually increase the time to one minute or more. “Planking is an essential core exercise that is important for people of all ages,” Dr. Snibbe says. “Ideally, people should be planking every day to maintain core strength and stability.”
However, if you ever feel pain or strain while holding a plank, stop and reset or take a break, Dr. Nuwer adds.But overall, she says, “Incorporating planks into your regular workout routine is a great way to keep your muscles and joints healthy.”
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Sources:
Jason Snibbe, MD, an orthopedic surgeon in Los AngelesJamie Nuwer, MD, a family medicine and sports medicine physician with PlushCareCore Exercises: Why You Should Strengthen Your Core, Mayo ClinicStraight Talk on Planking, Harvard Medical SchoolFront Plank, American Council on ExerciseHence then, the article about so what muscles do planks actually work was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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